Some nutritional nuggets to nibble

Whether you are a student, have a student in your household, or being a student is a distant memory, the passing of Labor Day seems to signal a return to routine. When September rolls around I feel the opportunity to start anew just as powerfully as I do on January 1 (perhaps some of you can relate). So as the final days of summer slip away and folks scurry to “get back on track” I thought I would offer some nutritional nuggets that you can incorporate into your new schedules.

Often the idea of healthy eating conjures up less than appetizing images. I’m a firm believer that “adding in” and experimenting with something new is a lot more fun than the doing- without and deprivation mentality. So the following are some easy ways to improve your health and nutrition, that you will barely notice until you start feeling a little more fabulous and you wonder if this could be why.

1. Drink more – water that is! Our bodies are made up of 75% water and this fluid must be replaced regularly. Much of the American population is dehydrated. Maintaining hydrated bodies is linked to overall improved health whereas numerous illnesses, ailments and diseases are related to chronic dehydration. In his book, Your Body’s Many Cries for Water, Dr. Fereydoon Batmanghelidj, suggests that depression, asthma, arthritis, back pain, migraines, high blood pressure, multiple sclerosis and many other diseases could be prevented by adequate hydration. How much water an individual needs varies from person to person. By replacing soda, coffee or alcohol with water you can reduce the calories in your diet without changing anything that you are eating. If you aren’t a lover of water try adding cucumber slices, fruit, herbs or a small amount to fruit juice to it. BOTTOMS UP!

2. Add more leafy greens. These often neglected veggies are the number one food lacking in the American diet. They are plentiful, easy to prepare and provide a spectacular range of benefits. Some options to try are bok choy, napa cabbage, kale, collards, watercress, broccoli rabe, arugula and spinach. All of these can be eaten raw in salads adding beautiful color, texture and flavor. They are also sauteed, steamed or boiled easily and quickly (1-7 minutes). Leafy greens are high in calcium, magnesium, iron, potassium, phosphorous, zinc and vitamins A, C, E and K. They contain fiber, folic acid, chlorophyll and more. Some of the many benefits to consuming these edible plants are: cancer prevention, better circulation, improved liver and kidney function, blood purification and promotion of healthy gut bacteria.

3. Try adding some sea vegetables to your diet. Sea vegetables are just what they sound like, vegetables found in the ocean. Traditionally a staple in Asian diets, these powerhouses have become fairly easy to find in any health food store and also in the health food section of traditional grocery stores. They usually come dried and can be sprinkled on food as a condiment or soaked and then used in recipes. If you are scrunching up your nose at the thought, perhaps the outstanding benefits will urge you to reconsider. Sea vegetables are known to reduce blood cholesterol, as well as detoxify the blood. They are anti-inflammatory, antiviral, bone-strengthening, digestion- improving and beneficial to your hair skin and nails. The following is a list of sea vegetable names: arame, hijiki, kombu, nori, dulse and wakame. An easy way to get started is to purchase a shaker bottle with a combination of these and simply sprinkle on salads, into soups or use as you would any other seasoning.

4. Try a new grain. When we talk about grains most people think of rice or wheat. There is however, a vast array of grains out there. They are as simple to prepare as rice (basically boiling water) and an easy way to make a meal more interesting and nutritious. Some options to try are quinoa, farro and millet. They are scrumptious served warm instead of rice or combined with chopped veggies and dressed in oil & vinegar as a cold salad. Quinoa by the way is basically a complete protein which makes it a great substitute for meat in a meal..; which brings me to #5.

5. Take “meatless Monday” one step further and repeat it on Thursday or Friday. Most folks simply consume too much meat. In cultures where meat is an accent or side dish there is reduced incidence of cardiovascular and other chronic diseases. It is not uncommon in America for people to be eating meat 2-3 times per day. Unfortunately the majority of meat available to us is factory farmed and contains hormones, antibiotics and steroids. The hormones are disrupting our own, and the antibiotics are contributing to resistance. If you are concerned about getting adequate protein, fear not. Nuts, beans, eggs and whole grains are all excellent sources. When you do eat meat or poultry look for brands that don’t contain hormones & antibiotics; if it’s not clearly stated on the package chances are they’re in there. When in doubt, consult your butcher. While you may be paying more, remember we don’t need that much!

6. Try experimenting with a non-dairy milk. Much of the adult population is lactose intolerant or sensitive. Many folks are unaware that the symptoms they struggle with are related to dairy consumption. Some of these include: menstrual cramps, asthma, mucus, skin conditions and mood swings. In addition traditional dairy contains antibiotics and hormones just like meat. Some non-dairy milks to try are: rice, soy, almond, coconut, oat and hemp. They can be consumed by the glass, on cereal or in any recipe that would normally call for milk. If you’re wondering where your calcium will come from, the leafy greens mentioned above are one of the best sources. Got………options?

This list is meant to inspire you to explore new options. It is not intended to be a new list of rules but rather a list of possibilities or suggestions to play with. Choose one or two things to start with. Perhaps there is something you have have been thinking about anyway or maybe it will be something you haven’t given any thought to until now. Improving our diets requires an open mind and a “leaning toward” mentality; it is not an all or nothing proposition. By opening up our food world we often find that we open up in other ways. Untie the bow and enjoy!

I didn’t know that sea vegetables were so incredibly nutritious and also available in a shaker bottle. I always feel so intimidated by the foreign sounding names of them but now that I know I can get a mixed variety in a shaker bottle I am going to look for that! Thanks for the great tip!
Margaret

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